New Zealand Spinach Nutrition

by Serena Styles

A splash of citrus complements the flavor of New Zealand spinach.

New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. New Zealand spinach is low in calories and fat, but high in nutrients, which makes it ideal for adding bulk to your meals.

Eating New Zealand Spinach

New Zealand spinach contains oxalates, which can cause kidney stones in some individuals. You can reduce the oxalates by boiling the leaves for two to three minutes before using them in a dish. After boiling, place the leaves in cold water to stop the cooking process. Use New Zealand spinach in salads, pastas, soups, omelets and any other dish you enjoy with leafy greens. One serving of New Zealand spinach equals 1 cup of chopped, fresh leaves. Consult your physician if you have a history of kidney stones to ensure New Zealand spinach is safe for you to consume.

Nutritional Information

One serving of New Zealand spinach contains just 8 calories, 0.8 grams of protein, 0.1 grams of fat, 1.4 grams of carbohydrates and 0.8 grams of dietary fiber. This low nutritional profile allows you to add it to meals without working against your daily goals. For example, you can stir 4 cups of New Zealand spinach into a salad, greatly increasing the serving size, while only adding 32 calories total.

Vitamins and Minerals

New Zealand spinach is as excellent source of vitamin A, with 2,464 international units, or IU, per serving. Other notable vitamins and minerals in one serving of New Zealand spinach include 16.8 IU of vitamin C, 32 milligrams of calcium, 22 milligrams of magnesium and 16 milligrams of phosphorous.

Antioxidants

The leaves of New Zealand spinach contain antioxidants, such as carotenoids, that reduce the amount of damage oxalates and free radicals do to your body. Consuming antioxidants reduces your risk of cancer, heart disease, Alzheimer’s disease, macular degeneration and several other conditions.

Conclusion

While New Zealand spinach contains very little protein, carbohydrates and dietary fiber, it is generally beneficial to include in your regular diet. The significant levels of vitamins, minerals and antioxidants provide your body with a boost that can increase your overall well-being and longevity. If you do not have access to New Zealand spinach regularly, substitute with regular spinach. It provides similar health benefits, and you can use it in any recipe that calls for New Zealand spinach.

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About the Author

Serena Styles is a Colorado-based writer who specializes in health, fitness and food. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist.

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